Friday, March 21, 2008

MASTERS - written scy for the Biscuit

600 swim freestyle
1:00 rest
12 x 50 @ 1:05
2- 25 choice drill, 25 swim - same stroke as the drill;
1- 25 swim - same stroke as you've been drilling, then 25 kick choice
1 x 400 pull free br 3/5/3/7 by 50's
1:00 rest
As many sets as you can go:
4 x 1/2 pool sprints @ :30 (can go 25's - 1/2 sprint 1/2 drill @ :45)
1 x 50 kick FAST choice
1:00 rest between sets.
4 sets (with just 1/2 pool sprints) = 2000 yards. Warmdown plenty before you get out. Get excited for the weekend! Have a great day!